40km Time Trial Pacing Ride: Even-Split Strategy Session

Session Overview

This 90-minute outdoor ride simulates a 40km time trial with a focus on even-split pacing. You will ride a measured 40km effort at your target race power, practising the discipline of holding steady watts rather than surging and fading. This is essential race preparation for Olympic and 70.3 distance triathletes.

What You’ll Need

• Road or TT bike with power meter (or RPE-based alternative below)
• Bike computer with lap function
• Flat or rolling route with minimal junctions — ideally a known loop
• Nutrition: one bottle of electrolyte drink, one gel (optional)

Warm-Up (15 minutes)

Ride easy at Zone 1-2 for 10 minutes. Include 3 x 30-second progressive builds, spinning up to Zone 4 effort, with 1 minute easy between each. Finish with 2 minutes easy spinning before the main effort.

Main Set

Ride 40km at your target race power or pace. If you know your FTP, aim for 75-80% of FTP for a 70.3 effort, or 85-90% for an Olympic distance effort. Split the ride into four 10km segments and aim for near-identical power and time for each segment.

• Segment 1 (0-10km): Settle in. Resist the urge to go hard early. Find your target watts and lock in. RPE 6-7.
• Segment 2 (10-20km): Hold steady. Check your average power — it should match Segment 1 within 3-5 watts. RPE 7.
• Segment 3 (20-30km): This is where pacing discipline matters most. Fatigue creeps in but your power must not drop. RPE 7-8.
• Segment 4 (30-40km): Final push. If you have paced well, you should have enough left to hold or slightly increase power. RPE 8.

Cool-Down (10 minutes)

Spin easy at Zone 1 for 10 minutes. Keep cadence above 85rpm to flush the legs. If you are doing brick training, transition straight into a 10-15 minute easy run off the bike.

Coaching Notes

• The goal is consistency, not speed. A negative split (faster second half) is ideal but even splits are excellent.
• If you do not have a power meter, pace by RPE: the first 10km should feel easy, the last 10km should feel hard but sustainable.
• Record your 10km split times and compare them — a well-paced ride will have less than 30 seconds variation between splits.
• Do this session every 2-3 weeks in your build phase to develop race-specific pacing instincts.